Having a nice rounded butt is the dream of many women .
But, genetics, lack of strength training or proper exercises cause your butt to be flat?
With a bit of determination and diligence, your dream can come true... J.LO better watch out!
And don't tell me you don't have time, because these exercises can be done in front of the TV, while cooking or in the office.
Here are 4 simple and effective exercises to round off your butt!
This is the best-known exercise to have rounded and sexy buttocks.
- Stand with your back straight.
- Keep your feet shoulder-width and hip-width apart.
- Lower gently by squeezing your buttocks hard and pushing them backwards.
- Raise gently.
- Repeat the operation a minimum of 20 times.
Take it easy at first and then work harder as you go.
Think about it when you pick up something on the ground:get down by squeezing your buttocks!
This is the most difficult exercise, but its result is breathtaking!
- Get on all fours.
- Extend one of the legs, the tip of the foot downwards.
- Gain the belly well.
- Don't dig your back.
- Draw a roller coaster with this leg fifteen times in one direction then in the other.
- Switch legs to do the same thing again.
Remember to warm up before starting this sequence and stretch well when you're done.
Contrary to what you might think, this exercise is ideal for the muscles of the abdominal belt, but also for those of the buttocks and thighs.
- Lie on your back.
- Raise your legs by bringing your thighs towards you.
- Contract the buttocks and abs.
- Raise your upper body towards your thighs.
- Do 3 sets of 20 moves.
No need to do this movement too quickly, on the contrary. The slower it is, the harder the muscles will work.
- Lie on one side.
- Raise the top leg to the same level as your hips.
- Tighten the belly without arching the back.
- Keep your foot straight (do not stretch your toes).
- Make small circles by squeezing the muscles of the buttocks.
- After 5 rotations, relax the muscles of the buttocks.
- Do 30 rotations for each leg.
There you go, with these 4 simple exercises to do, your buttocks will become firmer and rounder :-)
To get results quickly, it is important to do these movements at least 3 times a week.
Best to do them once a day. Good luck to you!
